Arnold Schwarzeneggar Workout

Arnold Schwarzeneggar Workout on Monday, Wednesday, Friday

Chest:
Bench press - 5 sets, 6-10 repetitions
Flat bench flies - 5 sets, 6-10 repetitions
Incline bench press - 6 sets, 6-10 repetitions
Cable crossovers - 6 sets, 10-12 repetitions
Dips - 5 sets, to failure
DB pullovers - 5 sets, 10-12 repetitions

Back:
Front wide-grip chin-ups - 6 sets, to failure
T-bar rows - 5 sets, 6-10 repetitions
Seated pulley rows - 6 sets, 6-10 repetitions
One-arm DB rows - 5 sets, 6-10 repetitions
Straight-leg deadlifts - 6 sets, 15 repetitions

Legs:
Squats - 6 sets, 8-12 repetitions
Leg presses - 6 sets, 8-12 repetitions
Leg extensions - 6 sets, 12-15 repetitions
Leg curls - 6 sets, 10-12 repetitions
BB lunges - 5 sets, 15 repetitions

Calves:
Standing calf raises -10 sets, 10 repetitions
Seated calf raises - 8 sets, 15 repetitions
One-legged DB calf raises - 6 sets,12 repetitions

Forearms:
Wrist curls - 4 sets, 10 repetitions
Reverse BB curls - 4 sets, 8 repetitions
Wright roller machine - to failure

Abs:
Nonstop training for 30 minutes

Arnold Workout on Tuesday, Thursday, Saturday

Biceps:
BB curls - 6 sets, 6-10 repetitions
Seated DB curls - 6 sets, 6-10 repetitions
DB concentration curls - 6 sets, 6-10 repetitions

Triceps:
Close-grip bench presses - 6 sets, 6-10 repetitions
Pushdowns - 6 sets, 6-10 repetitions
BB French presses - 6 sets, 6-10 repetitions
One-arm DB triceps extensions - 6 sets, 6-10 repetitions

Shoulders:
Seated BB presses - 6 sets, 6-10 repetitions
Lateral raises (standing) - 6 sets, 6-10 repetitions
Rear-delt lateral raises - 5 sets, 6-10 repetitions
Cable lateral raises - 5 sets, 10-12 repetitions

Calves and Forearms:
Same as Monday, Wednesday and Friday

Abs:
Same as Monday, Wednesday and Friday.